Father and Son Co-Q at #CP!

Father and Son Co-Q at #CP!

Workout Date:



Rousey and Feathers (2.0 aka Connor)


Single Barrel, Penelope, Boxcar, Candycane, Pikachu (AOQ) and the 2 above

The Thang:

Conditions: Mid 50s and dry – awesome weather for a beatdown!

YHC turn at wheel of the #Catapult (CP). This AO (and its concept of being IR-Kotter-FNG Friendly) has recently taken a big step forward as it saw the AOQ mantle being passed for the first-time last week to a #HIM (Pikachu) and with that…new energy and ideas to keep #accelerating the AO.  So in that spirit YHC/Co-QIC partnered up with his 2.0 #Feathers (who is no stranger to an F3 workout, but was on hiatus doing 17 y.o. things) to lead the CP crew (old and young, master and apprentice, lumbering buffalo and the fast stallion, etc.) this fine morning. 6 #HIM were present (w/ 1 rolling in after warm ups), 1-minute warning and then this happened…

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, Wind Mills, Tempo Squats, Through the Tunnels and LBAC forwards & back.

SEGMENT 1: (Q – Feathers) DORA “2.0” at CFCC large parking lot.

Pax moseyed on over to the large parking lot and while on the way grabbed a paver stone from the #coupon pile to be used later in the workout. Partner up and in typical DORA 1-2-3 fashion pairs completed a total of 50 Merkins, 100 LBCs and 150 Squats with one Pax doing the exercise and the other running the length of the parking lot…flap jack until rep. goals were reached.  Feathers also added Burpees (originally a pair total of 30, but watered down by his wise father to 15!!). Totally out of protocol for #CP, but given the studs we had this morning, they handled it just fine!!

SEGMENT 2: (Q – Rousey) DORA w/ blocks at CFCC large parking lot.

Find a new partner and in typical DORA fashion, the pairs completed: 50 staggered Merkins, 100 2-ct. Flutter Kicks w/ block press, 150 Squats w/ block and 200 Curls. Pax finished early so we did a 180 degree towards the ballfield fence and Co-QIC had the Pax do a quick “7” consisiting of more staggard Merkins, throw block over fence, hop (YHC uses that term loosely as many were hop “challenged”) the fence and did weighted Squats.  The #crowdpleaser of the morning!!

Feathers wrapped up the workout with a quick round of core exercises plus a few more Burpees (WTHeck!!) and some stretching.


Count-O-Rama 7
Praise report/Prayer requests: Spoken (Pikachu’s mom and unspoken).
BOM by Rousey

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. Lots of 1st F events in and outside of the region (Rugged Maniac in Charleston later this month, Spartan 5K in Charlotte and Dragonboat Race at MC next month to name a few); 2nd F (lunches, outings and HHs) and 3rd F (Q-Source & evening bible studies) opportunities.

NMMS: Great job by everyone!! Thanks for indulging me in letting Feathers lead a bit of the workout and challenging y’all with the Burpees!




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